CrossFit
Strength
Push Jerk [Video]
Take 15 minutes to complete 5 sets of 2 Push Jerks.
Use 85% of your 1rep, at the same weight across all sets.
Conditioning
4 Rounds Of:
Within 3 Minutes:
15 Burpees
15 Dumbbell Push Press (#35/20)
Rowing for Calories
* Rest 2 minutes between rounds. Scored by total calories.
Bootcamp
Tabata: Ski erg
3 min Ladder:
3 DB Cleans
3 DB Thrusters
2 min Box Jumps
Rest
Tabata: Bike
3 min Ladder
3 Push ups
3 V-ups
2 min Weighted Step ups
Rest
Tabata: Width Runs
3 min Ladder
3 Sprawl
3 Lunge Jumps
2 min Single leg squat to box
*Ladders increase by 3 reps each round
Cashout:
:45/:15 heel reaches
X3
